Staying Injury-Free

How Neal Gorman Does It

5. YOGAYoga incorporates core work, strength and flexibility. I've been doing hot, vinyasa flow yoga once a week this year so far, and I've noticed a big difference. I feel like it's a means to give back to my body for allowing me to run as much as I like.

6. MASSAGEDuring heavy training periods, I try to get a sports massage once a month. I think it's important to use the same person so they get to know your body, and can dial in the trigger point areas. Simply receiving sports massages over the years has taught me a great deal regarding the layers of complexity and connectedness within my own body. And with this knowledge comes a heightened sense of awareness.

7. KNOW THYSELFRunning injury symptoms are rarely felt in the same place where the injury is located. Understanding the true nature and cause of an injury is paramount to rehabilitating it, but you almost have to become a student in running injuries.

I had a tight knee from doing a lot of downhill running. I realized it was my hamstrings pulling on everything, which I thought meant my quads were really tight. I stretched my quads, and got a lot of intense massage on them (not a pleasant experience), but it helped with my knee pain. I feel like without loosening my quad muscles, the pain could have become chronic and debilitating. I'm really glad I figured that one out early enough.

8. PATIENCEWhen you do become injured, try to not let your mind play tricks on you. Most great runners are those who are able to run and not be sidelined on a regular basis, so they can improve. Improving requires staying healthy, and working through injuries the least amount of time possible. But don't rush recovery, or it could just make things worse.

9. WARM-UPI think it's important to run a slow to moderate pace for a warm-up—at least 10, 15 minutes—on every run. If it's really cold out and you just woke up, take a little longer. Warm up until you're feeling loose. Check in with yourself. The warm-up period is a perfect time to listen to your body because it will tell you, for example, if today is a good day for hills and tempo, or if today is a good day for just cruising.

10. COOL-DOWNI usually do a quick stretch postrun, focusing on my calves, hamstrings, quads...the big three that I feel like I need to worry about the most. And lately I've been stretching my hips more. Hips are such an underrated part for runners. They connect legs to the upper body, and make everything possible.

This kind of stuff—stretching, strengthening, yoga, being patient, etc.—takes time. There's no doubt about it. Imagine how good you feel when you run. You feel equally as good taking care of your body doing this stuff. It might not be as fun as a trail run, but it's definitely worth it.